Diet & Fitness 

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Break free from your weight loss plateau: Part 2

Are you exercising regularly and eating well but find you still can't lose those last few pounds? If so, you've probably hit a weight loss plateau. In part two of our series, Sara Singer Schiff explains how changes to your exercise regime can make a difference

Now that you know what kind of changes you need to make to your diet to start losing weight again, you can focus on subtly modifying your workout routine to get the results you want. iVillage fitness expert Josh Salzmann suggests the following tips to ensure you make the most of every workout:

1. Run on empty: If you can manage, try doing a cardio workout of no more than 30 minutes first thing in the morning before breakfast. Why? Exercising on an empty stomach can help you burn fat stores and kickstart your metabolism. For more information on how this can benefit your weight loss efforts, check out this article, Running on Empty.

2. Get pumped: Are you doing enough strength training? Muscles require more energy to function than fat does, so if you increase your muscle mass you'll raise the speed at which you burn calories and, consequently, fat. If you continue to have trouble losing weight, you may need to increase the intensity of your strength training routine.

3. Change your workout: If you feel a sense of dread every time you put on your trainers, it may be time to try a new routine. Perhaps you need to make it more enjoyable and less like drudgery. Why not take up a new sport or try a dance class? Also, evaluate your current exercise regime, even if you're happy with it. If you've been doing the same workout for a while, it might be time for a change since using muscles in a different way through a new form of exercise can make you work harder than usual and increase your calorie expenditure.

4. Bump up the frequency: Are you exercising enough? Try increasing the intensity of your activity and possibly the frequency. If you are exercising two to three times a week, try to up this to four to five times a week. For those already following a weight training routine, try intensifying your workouts by making movements more precise and not resting between moves. There's no need to increase the duration of your workout - just your effort.

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